Here in the UK we now have 6 weeks until the gyms (hopefully) reopen. Lockdown 3.0 was really, really tough for a lot of people, myself included. The constant stop start meant people were really low on energy, and a lot of people were giving in on their gym and physique goals. However, we now have some light at the end of the tunnel, so it's time to pick yourself up!
Sleep
One of the first things to go out of the window during a lockdown is your sleep routine. You no longer have to be up to leave for work in the morning, so you go to bed later and sleep in longer. This might be great at the time but, when life starts to get back to normal, you're left in trouble.
The first thing you need to do is work out what time you want to wake up every morning. Think about how long you need to get ready and leave the house. From this time, work backwards 7.5 hours (this is enough time for 5 sleep cycles, the optimal amount for most people). Then, take off the average amount of time it takes you to fall asleep. You'll now be left with the time you need to be in bed every night, in order to create an optimal sleep wake cycle.
If your sleep schedule is completely out of sync, this will be difficult at first. You might struggle to fall asleep or still feel tired in the morning. However, you have to push through. After doing this consistently for around a week you should start to fall asleep and wake up a lot easier.
Meal Timings
Again, another thing that's very easy to let slip is your meal timings. You no longer have a set work schedule, so you're free to eat whenever you feel like it. Maybe you've even become an avid snacker...
Sit down and create a plan. For this, you're going to need to no what your work schedule is going to (roughly) look like when you return. Map out when you'll be able to take breaks, and plan your meals around this.
Even though you're still in lockdown, you want to transition on to this schedule now, if you can. Begin prepping your meals and eating them during what would usually be your break. Extra points if you can step away from your work station whilst eating as well!
Steps
You can complete a lot of steps in the space of an hour, you know? We might still be stuck with one legal walk, but that doesn't mean you can't hit your 10K a day. Start adding in a fasted, morning walk or a post lunch stroll, and watch your steps begin to rise.
Increased expenditure will not only help with your body composition goals, but it will also help increase your sleep quality, and provide some positive time to clear your mind during the day.
Workouts
On to the big one, workouts. If you're someone who has limited equipment at home, I can almost guarantee this third lockdown has seen you take a back seat from training. Bands aren't the most exciting things, right? But, with heavier weights in sight, it's time to dig those bands out one more time.
Firstly, again, get back into a schedule. If you were working out three times a week pre-lockdown, slowly start to work your way back up to this.
Secondly, niggles. So many people have been complaining about neck and back pain during lockdown due to poor desk habits. It might be time to blow the dust off the foam roller, and begin preparing your body for some heavier weights.
Lastly, sit down and plan out your gym routine. Once you've done this, try and create some workouts that are similar to this routine, but use only what you have available at home. Here's some examples of what I mean:
Gym program: Cable fly
Home program: Banded fly
Gym program: Barbell squats
Home program: Dumbbell goblet squats
You can then seamlessly transition your plan over to the gym, and begin (slowly) adding back in the bigger weights and machines.
So, time to start ticking some boxes! If you're looking to take the next step, and would like my help in getting into the best shape of your life, fill in a free consultation form here. Let's go!